Phase 3 Beginner: Day 3 Phase 3 Beginner: Day 3
Centr Team
31 May 2023
Dumbbell rear delt rows
Target: Rear deltoids, rhomboids, trapezius, biceps
Modification:
- Drop the weight down or perform these with just your bodyweight.
Single-arm pronated-grip row
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- A rear raise will hit similiar muscle groups if you struggle with the pronated grip.
Dumbbell lateral raise
Target: Lateral deltoids, serratus anterior, upper and lower trapezius, pecs
Modification:
- Once you can't achieve a full range of motion, drop the weights. You can also complete your reps with just your bodyweight.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
Dumbbell hammer curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
